All about inflammation and anti-inflammatory lifestyle (Part 1)

inflammation

Over the course of evolution, our bodies developed some fantastically complex and truly amazing defense mechanisms.  Jointly, they keep us safe and alive, protecting us from foreign bacterial and viral invasions, ensuring tissue regeneration and healing, cleaning up cellular metabolic debris and deactivating and destroying malfunctioning cells to limit the damage that they can inflict on surrounding tissues. Many times, however, the same processes that are supposed to protect our bodies from harm cause greater harm when allowed to progress unchecked.  For instance, cholesterol patches originally deployed to limit the damage from vascular lesions may lead to dangerous plaque formations that elevate the risk of cardiovascular disease and stroke.  Free radicals, the generation of which is a part of normal […]

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Compound Exercises vs Isolation: How to Make the Right Choice

Compound exercises vs isolation

Here is one of the biggest questions around physical activity that pops up every now and then: should you stick to compound exercises or isolation exercises as a part of your training schedule?  Is one better than the other?  If compound lifts are so good  – how come there are so many gyms that offer a huge variety of expensive machines targeting specific muscles? The truth is – both methods can be used to improve strength.  Both methods can be used to build a better body.  But there are scenarios where one would work better than the other. Instead of taking sides, in this article we will explore advantages and disadvantages of both compound and isolation exercise and then try […]

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Weight training for kids – best workout or a way to stunt growth?

weight training for kids

We have previously seen how unsubstantiated fears kept most women away from weights for many decades because someone, somewhere took a liberty of defining women as overly fragile, helpless beings that were unable (and unwilling) to ever lift more than the weight of their purses.  (Of course, producers of 0.5lb barbells missed the fact that just to be prepared for the challenges of everyday life, women would need to lift, push, squat and carry much higher weights – like their own babies). In any case, hopefully, you realize by now that when we compare males and females – there are more similarities than differences in metabolic pathways, muscular function and useful methods to achieve athletic and health goals.  So this […]

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How to live longer, slow down aging and feel awesome

Slow down agina

Are you dreading the time you will start aging? Perhaps you are very far from that point in life – but your current habits have a lot of influence on what happens then. Here are a few simple rules that will help you make sure that your golden years do not mean memory loss, lack of mobility, wrinkles and chronic diseases and that you will, instead, remain full of vitality, health, strength and energy.

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Why you cannot lose weight

cannot lose weight

Let me start with some bad news – you cannot lose weight by following most of today’s conventional advice around what makes the best exercise to lose weight. Most exercise tips to lose weight these days focus on aerobics (often referred to as “cardio”) as the best way to tackle the problem.  They suggest that you should try walking to lose weight, endless running or any combination of demanding fitness activities that will have you sweating buckets and panting like a dog on a hot day. The reality, however, is that – despite following that advice and engaging into endless jogging, elliptical machine training, Zumba and other “fun” activities – the majority of people cannot lose weight and keep it off.  You […]

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5/3/1 strength program: how to get consistent results

5/3/1 strength training

In this article, we will explore the 5/3/1 training program. Strength training is almost an art.  Sure, you can pick up heavy weight in any shape or form and move it around – and (because moving any weight requires muscle power and repetitive heavy weight training leads to adaptation that makes any muscle stronger) you will, no doubt, get some results.  Those results may be especially impressive if you are just starting out – at that point you may not even care much about how structured your exercise is. But, remember – we are not after just any gains at any cost.  We are after the best possible gains we can get using the least amount of effort and time in […]

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